W.U. Coaches Choice
Strength: 2 Segments, 5 sets
- 8 x Stiff Leg Deadlift on risers (use a 45# plate to stand on)
- 4 x Kneeling to Box Jump 24/20″
DL Weight Options:
- Men: 205,185,155,135,115
- Women: 155,125,105, 85
*Chose 1 and use for all 5 sets
W.O.D 3 x 3 Min AMRAP’s of
- 24 x DU’s
- 12 x Alt DB Snatches 50/35
- 6 x Lateral Burpees over bar
________________________________________________________
Hybrid:
W.U. Coaches Choice
Strength: 2 Segments, 5 sets
15-12-10
- Stiff Leg Deadlifts
- Stationary Lunges Elevated Front foot, Full reps per leg
*Use 95/65 for Deadlift segment
W.O.D 5 x 3 Min AMRAP’s
- 40 x Singles
- 8 x Calories
- 4 x Burpees
_______________________________________________________
CoreFit:
W.U. Coaches Choice
Strength: 4 sets of
20-15-10
- DB Deadlifts w/ 2 DB’s
- Squat Therapy, Hold a 5/10 plate and slow squats (ROM)
W.O.D 18 Min AMRAP of
- 250M Row or Max Cals in 1 min Bike
- 50 x Singles Jump Rope
- 20 x Alt Lunges
- 10 x KB Swings (Russian)
- 5 x Burpees
